I know I been there, well actually I have to say I am there too, after an intense workout is inevitable the pain on your muscle which you don’t really feel at the end of your workout but is there ready to hit you the morning later when you wake up for the start of your new day. If you didn’t know this is called delayed onset muscle soreness or abbreviated DOMS and the cause is the micro-trauma we get to our muscle during the workout. This also means that more intense the workout is and more DOMS we will have.
Although there is not a magical cure to avoid the pain, there are for sure some tricks you should know to alleviate the pain and accelerate the recovery.
In the end, always remember that NO PAIN NO GAIN!
- Food After Workout
Right, this might be quite obvious, but I can assure you that many still get this wrong. After we damage our muscle, the recovery is very important. A good general rule is to eat a small meal within 30/45 minutes the end of a workout session. All you want is protein and carbs.
Most average people need between 7 to 8 hours of sleep. If you exercise regularly try to make this as a habit. Listen to your body and get your sleep, it is during your sleep that the damaged cells are going to be restored. I also make sure to have some high protein food to help the recovery before bed.
I am sure that on this one you would say! Are you crazy or what? Especially if the day before it has been a leg day. I know how much is hard to start a cardio session, especially the day after a leg day when you can barely walk, but believe me, after the first 5/8 minutes you will be fine and the day later you will be pleased.
- Hot Bath With Epsom Salt
Epsom Salt contains magnesium that can be absorbed through the skin that will help to reduce soreness and improve muscle function. The bath will also help you to relax and sleep better.
How you guys manage DOMS? Do you have another trick to add to the list? Please share in the comment.